Bilateral Leg Raise (arms up)

Starting Position

This exercise ball exercise requires you to sit on an exercise ball with your spine in a neutral posture. (How to Sit)
Your feet should be shoulder width apart.
Chest should be up, shoulder blades down and back, and head back over your shoulders.
Keep your feet flat on the ground shoulder width or slightly further apart.
Raise your arms up as high as you can.

Action

Shift your weight back slightly on the ball and lift your feet off the floor.
This reduces your stable points of contact to zero.
Hold this position.

Prime Movers

Hip Flexors, quadriceps

Physio Tips

Start by lifting your feet only slightly while concentrating on maintaining an neutral position.
If this is too difficult, go back to trying the Single Leg Raise or Bilateral Leg Raise (arms at 90)

Progression

Try maintaining stability on the ball while you raise and lower each arm.

This exercise is made easier by using a soft gym mat, using a softer ball, or propping the ball against a wall. Start this exercise with short movements, only lifting feet up slightly. You may even want to start with a spotter.

1balls

Hold this position for 5 seconds and repeat 5 times.

2balls

Hold this position for 10 seconds and repeat 5 times.

3balls

Hold this position for 10 seconds and repeat 10 times.

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